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SECTION V NUTRITION (Q1-Q32)
1. Which of the following vitamins is a water-soluble antioxidant?
a.
b.
c.
d.
Vitamin C
Vitamin A
Vitamin E
Vitamin K
2. Based on nutritional guidelines, which would be an acceptable protein intake for a person
who is physically active?
a.
b.
c.
d.
1.1 grams per kilogram of body weight
40% of total caloric intake
2.0 grams per kilogram of body weight
1.0 gram per pound
3. Which is true regarding saturated fatty acids?
a.
b.
c.
d.
They are typically liquid at room temperature
Intake is correlated with reduced production of LDLs
Intake is correlated with increased production of HDLs
The recommended intake is <7-10% of dietary intake.
4. A complete protein:
a.
b.
c.
d.
contains less nitrogen
contains vitamins and minerals
is derived from most plant proteins
contains all of the essential amino acids
5. Glucose combines with water and is stored in the muscle and liver as _______________.
a.
b.
c.
d.
glycogen
myoglobin
starch
triglycerides
6. Intake of processed carbohydrates and other high glycemic foods may result in _________.
a.
b.
c.
d.
rapid surges in blood glucose levels
rapid surges in epinephrine
accelerated uptake of insulin by the liver
release of glucagon from the pancreas
7. Which of the following water soluble-vitamins serve as coenzymes in aerobic energy
production?
a.
b.
c.
d.
Riboflavin
Niacin
Pantothenic Acid
All of the above
8. _________ are inorganic compounds that serve as constituents of enzymes (co-enzymes) and
may serve as electrolytes.
a.
b.
c.
d.
Vitamins
Proteins
Minerals
Antioxidants
9. Which of the following is NOT a biological function for which lipids (fats) are necessary?
a.
b.
c.
d.
The structural component of cell membranes
Stimulate nerve impulses
Vitamin transport and storage
Temperature regulation
10. Diets high in _________ have the greatest negative impact on LDL-C:HDL-C ratio.
a.
b.
c.
d.
unsaturated fatty acids
omega-3 fatty acids
saturated fatty acids
trans fatty acids
11. Low carbohydrate diets result in noticeable, acute weight loss due to ________.
a.
b.
c.
d.
loss of glycogen stores and metabolic water
rapid fat oxidation
loss of the protein sparing mechanism
loss of cellulite
12. In addition to cellular uptake of sugar in muscles, high levels of insulin promote _________.
a.
b.
c.
d.
triglyceride storage in fat cells from fatty acids and blood glucose
breakdown of triglyceride in fat cells released into blood
fat oxidation in muscle
formation of ketone bodies in the blood
13. Which of the following oils is high in saturated fats?
a.
b.
c.
d.
Olive oil
Canola oil
Palm seed oil
Corn oil
14. A(n) ___________ amino acid must be obtained through dietary intake.
a.
b.
c.
d.
non-essential
essential
non-polar
polar
15. ________ is transported in fat and reduces oxidation by free radicals.
a.
b.
c.
d.
Vitamin C
Vitamin B12
Vitamin E
Vitamin K
16. It is recommended that ______________ ml of water should be consumed every 15 minutes
during moderate exercise to maintain adequate fluid balance.
a.
b.
c.
d.
100 ml
250 ml
400 ml
550 ml
17. Which of the following is an excellent source of omega-3 fatty acids?
a.
b.
c.
d.
Green leafy vegetables
Milk
Cold water fish
Lean beef
18. The ideal post-exercise energy foods contain:
a.
b.
c.
d.
adequate fat
essential vitamins and minerals
carbohydrates and some protein
branched chain amino acids
19. ______________ is the most common nutrient deficiency in the world and is a cause of
anemia.
a.
b.
c.
d.
Chlorine
Iron
Magnesium
Vitamin D
20. Fat intake should represent up to _____ of the average person’s diet?
a. 10%
b. 20%
c. 30%
d. 40%
21. When vegetable oil is partially hydrogenated, _______________ are formed.
a.
b.
c.
d.
cholesterols
trans fatty acids
free radicals
ketones
22. Which of the following, if taken in excess, will most likely be excreted in urine?
a.
b.
c.
d.
Vitamin C
Vitamin A
Vitamin E
Vitamin K
23. _________ deficiencies significantly impact bone mineral density and can ultimately lead to
osteoporosis.
a.
b.
c.
d.
Iron
Calcium
Vitamin E
Potassium
24. ________ fatty acids are common in animal products such as meats and dairy foods.
a.
b.
c.
d.
Saturated
Monounsaturated
Polyunsaturated
Short-chain
25. A food that contains 10 grams of fat and 25 grams of carbohydrates would yield _________
calories.
a.
b.
c.
d.
100
140
190
220
26. Carbohydrates are stored as glycogen in the _________.
a.
b.
c.
d.
pancreas
blood and heart
liver and skeletal muscle
brain
27. Which of the following nutrients can be converted into triglycerides in the liver?
a.
b.
c.
d.
Fatty acids
Protein
Sugar
All of the above
28. The impact carbohydrates have on blood glucose over the two hour period following
ingestion is called the _________.
a.
b.
c.
d.
glycemic index
starch load
storage potential
insulin-effect
29. The maximum amount of protein that should be consumed by an adult per day is _________.
a.
b.
c.
d.
1.0 gram per pound of body weight
1.5 gram per kilogram of body weight
2.0 gram per kilogram of bodyweight
2.5 grams per pound of bodyweight
30. Protein can contribute up to ________% of total body energy used during exercise in healthy
individuals consuming a normal diet.
a.
b.
c.
d.
50
15
30
5
31. Sugar should make up no more than ______% of the total daily diet.
a.
b.
c.
d.
5
10
20
25
32. It is recommended that dietary intake include _________ grams of fiber per day.
a.
b.
c.
d.
20-35
10-15
40-60
5-10
33. It is recommended that individuals attempting to maintain a healthy diet consume ________
of fiber each day.
a. 5-10 grams
b. 12-18 grams
c. 20-35 grams
d. at least 40 grams
34. The label on a nutrition bar states that it contains 40 grams of carbohydrates and 10 grams of
sugar. What percentage of the carbohydrates represents sugars?
a. 10%
b. 25%
c. 40%
d. 75%
35. Based on the USDA recommendations for a healthy diet, which of the energy-yielding
nutrients represents the smallest percentage of total calories consumed per day?
a. protein
b. fats
c. carbohydrates
d. minerals
36. Dietary fat intake recommendations suggest saturated fat should represent up to _______ of
total calories.
a. 5%
b. 10%
c. 20%
d. 30%
37. A food label for a nutritional bar indicates that it contains 7 grams of fat. If the entire bar is
eaten, how many calories of fat will be consumed?
a. 7 calories
b. 28 calories
c. 63 calories
d. 112 calories
38. What type of fat has been found to increase LDL cholesterol and decreases HDL cholesterol;
making it an undesirable form of dietary fat?
a. poly-unsaturated fat
b. trans fat
c. mono-unsaturated fat
d. triglycerides
39. Immediately following exercise, the most important energy-yielding nutrient to consume
would be:
a. medium chain triglycerides
b. protein
c. carbohydrates
d. water
40. Your client read in an online article that taking a vitamin E supplement would help improve
his recovery. He wants your input on the supplement. What should you tell him?
a. Vitamin E is a fat-soluble vitamin and excess supplemental consumption beyond what
is attained in a healthy diet could be toxic
b. Vitamin E supplementation is a good idea because it is water-soluble and any excess
will be excreted
c. Vitamin E supplementation provides the body with no benefits and should not be
consumed
d. Vitamin E deficiency is very common so supplementation is warranted
41. All of the following are fat-soluble vitamins, except?
a. Vitamin C
b. Vitamin K
c. Vitamin A
d. Vitamin D
42. Your 62 year-old female client is concerned about her potential risk for developing
osteoporosis. Which dietary mineral should she monitor to promote optimal bone density?
a. folic acid
b. vitamin B
c. calcium
d. potassium
43. Which of the following represents the daily iron intake needed by adult female clients who
train regularly?
a. 2-3 mg
b. 8-10 mg
c. 18-20 mg
d. 25-50 mg
44. Your client enjoys running outdoors on her own and wants to know what she should consume
to stay properly hydrated. How much water consumption should you recommend in the hour
prior to her exercise bout to optimize stomach volume and gastric emptying?
a. 100-200 ml
b. 400-600 ml
c. 700-800 ml
d. 1 L
45. Consumption of 5 servings of fruit throughout the day will result in which of the following?
a. dramatic increase in caloric intake due to the high caloric density of fruit
b. little nutritional benefit due to the high water content in fruit
c. improved health due to the dietary fiber and vitamin content in whole fruit
d. increased lipid storage due to increased blood glucose
46. What is the recommended protein intake for a 32 year-old male client performing a structured
8-week hypertrophy program?
a. 0.8-1.0 g/kg of body weight
b. 1.0-1.2 g/kg of body weight
c. 1.6-2.0 g/kg of body weight
d. 2.2-3.0 g/kg of body weight
47. Which amino acid is used as an ergogenic aid to promote vasodilatation?
a. HMB
b. L-arginine
c. Glutamine
d. L-alanine
48. Which nutrient is most associated with anaerobic exercise performance?
a. stored carbohydrates
b. medium chain triglycerides
c. branched chain amino acids
d. essential proteins
49. Adequate intake of __________ is vital for individuals with hypertension due to its
relationship with sodium.
a. calcium sulfate
b. magnesium
c. potassium
d. L-arginine
50. If the ingredient list includes _______, the food contains trans fatty acids.
a. safflower oil
b. partially-hydrogenated vegetable oil
c. poly-unsaturated fats
d. medium chain triglycerides
51. During extended periods of endurance exercise, such as training for a marathon, which
energy-yielding nutrient contributes up to 15% of the body’s energy needs?
a. protein
b. fat
c. carbohydrate
d. vitamins
52. A healthy individual should consume up to 30% of their overall daily caloric intake from
which energy-yielding nutrient?
a. proteins
b. carbohydrates
c. fats
d. vitamins
53. Dietary saturated fats should be limited to ________.
a. 15 grams/day
b. 50% of total fat consumed
c. 1 gram/kg of body weight
d. 10% of total calories consumed
54. Which of the following statements is accurate regarding essential amino acids?
a. The only essential amino acids are leucine, isoleucine and valine
b. The body forms essential amino acids from protein structures in the presence of water
c. Essential amino acids only come from animal sources
d. The body cannot synthesize essential amino acids so they must be consumed in food
55. Your client has heard about the potential for quick weight loss associated with lowcarbohydrate diets. Which response is accurate regarding these types of diets?
a. the low carbohydrate intake will help burn more fat during anaerobic training
b. the metabolic rate is significantly increased in individuals who consume a lowcarbohydrate diet
c. lean mass and central nervous system efficiency will be negatively impacted by a lowcarbohydrate diet
d. low carbohydrate intake will improve the body’s ability to burn calories during aerobic
training
56. Your client’s previous trainer had recommended a supplement containing a mega dose of
antioxidants. How should you proceed now that the client is under your supervision?
a. tell the client that antioxidant supplements are fine for all populations
b. the client can continue to take the supplement since excess antioxidants are excreted
from the body via urine
c. tell the client it is better to obtain antioxidants through food sources
d. refer the client to a physician for a physical exam and nutritional consultation
57. Which of the following is a water-soluble vitamin?
a. Vitamin A
b. Vitamin E
c. Vitamin C
d. Vitamin D
58. Which of the following is considered an antioxidant?
a. Vitamin E
b. Magnesium
c. Calcium
d. Vitamin D
59. Dehydration contributes to a reduction in blood plasma volume. How will this impact training
performance?
a. it will increase muscle blood flow during resistance training
b. it will improve VO2max
c. it will reduce the RPE
d. it will increase the heart rate during training
60. How many fluid ounces of water are recommended per pound of weight loss following
activity?
a. 8 ounces
b. 16 ounces
c. 24 ounces
d. 32 ounces
61. What is the recommended amount of protein that should be consumed per day by a sedentary
individual?
a. 0.5 g/kg of body weight
b. 0.8-0.9 g/kg of body weight
c. 1.2-1.4 g/kg of body weight
d. 1.5-2.0 g/kg of body weight
62. Increased vasodilation occurs with use of which supplement?
a. nitric oxide
b. valine
c. isoleucine
d. glutamine